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Jazz up your egg whites with this easy Egg White Frittata recipe. Ready in under 30 minutes, it is perfect as a protein-packed breakfast, lunch and dinner. This delicious frittata is low carb, low calorie, super healthy and perfect for meal prep.
If you’re looking for more high protein breakfasts with eggs, you will love egg white bites, scrambled cottage cheese eggs, my Starbucks egg bite recipe and, of course, this frittata.
I’ve been making spinach egg white frittata for years, since I started my healthy eating journey. At the age of 14 I was severely overweight, and looking for ways to reduce my calorie intake I would eat this dish on repeat. Don’t get me wrong, there’s nothing bad with whole eggs! Eggs are a real superfood, especially the yolk is a great source of nutrients such as vitamin B12 and vitamin D. I now eat them almost every day. However, at the time I needed a convenient protein source with few calories, fats, and a minimal impact on my cholesterol. So I used to combine or alternate whole eggs with egg whites.
Not gonna lie, but the beginning was hard. Taste was bland, texture was terrible and my meal was all but exciting. Well, not a problem – it was time to level up my egg white game. I adapted the classic Italian frittata recipe from my Nonna and turned it into a healthier, low calorie dish. This extra flavorful, fluffy and satisfying egg white veggie frittata came to life!
You will LOVE this recipe. It’s tasty, filling, nutritious, customizable and so easy to make. It comes together in under 30 minutes and doesn’t need to be cooked on the stove. Just mix all ingredients in a bowl, bake it for 25 minutes and enjoy. Do you know what’s so good about it? It is perfect for weekly meal preps!
Table of Contents
Ingredients
Making this easy dish is so easy. It requires just egg whites, veggies and some seasoning for taste – I bet you probably have everything in your kitchen. From the best egg whites to seasonings, read further to learn all details and tips. You can find the precise measurements in the recipe card at the end.
- Egg whites. I recommend using carton egg whites in brick, they’re so convenient and help reduce food wastes. As an alternative you can also separate yolks and whites from 8 large eggs, keeping the yolks aside for other recipes.
- Veggies. This is a simple egg white frittata with spinach, tomatoes and mushrooms. I find that baby spinach, cherry tomatoes and portobello mushrooms provide a good balance of flavor and texture. Feel free to add other vegetables, such as red bell pepper or julienned zucchini.
- Onion. Thin slices of onion add a savory flavor and crunchy texture. I used and recommend red onion, but also scallion, white or yellow onion work.
- Seasonings. Kosher salt and freshly ground black pepper are all you need, they give the perfect flavor. Italian seasoning, dried herbs and garlic powder are great additions.
How to make egg white frittata
Step 1 – Prep. Preheat oven to 400°F (200°C) and grease bottom and sides of a 9×9 round baking pan with oil or butter. If you haven’t already, chop and slice all vegetables.
Step 2 – Mix. In a large mixing bowl, whisk egg whites with salt and pepper. Add chopped spinach, diced tomatoes, sliced mushrooms and sliced onion. Optionally, you can add extra ingredients such as cottage cheese, crumbled feta or bacon. Gently whisk to combine, without overmixing.
Step 3 – Bake. Pour the mixture to your prepared baking dish, distributing the vegetables evenly. Bake in hot oven for 20 – 25 minutes, or until a toothpick inserted into the center comes out clean. Do not worry if the frittata puffs up a bit in the oven, it will deflate as I cools.
Recipe variations
A simple dish means endless variations. From veggies to meat and cheese, there are so many ways how you can customize this egg white frittata. Here you will find some of my favorite additions, pick the one you like the most or mix and match.
- Cheese. Briny feta cheese, creamy goat cheese, shredded mozzarella and shredded cheddar are great. Add Parmesan cheese for a taste of Italy, or include 1/2 cup cottage cheese to boost protein.
- Meat. Whisk in your eggy mixture diced bacon, pieces of turkey ham, chopped chorizo or sausage, or cooked ground turkey.
- Vegetables. Include extra greens such as diced red bell pepper, a mix sautéed veggies, or roasted zucchini and eggplant. Green peas pair well too.
- Seasonings. For more flavor, beat egg whites with Italian seasoning, garlic powder, dried herbs, chili flakes, cayenne pepper, smoked paprika, or turmeric.
Chef tips
- Dry the veggies. After washing and chopping the vegetables, make sure you dry them completely. Any excess water will add moisture, meaning that your egg white frittata won’t cook through. The inside may remain mushy and soft.
- Grease the baking dish. Greasing the dish with plenty of olive oil or butter is essential, as it prevents sticking. Be sure to coat both the bottom and the sides, so your frittata will easily come out once baked.
- Do not overmix. Just stir until all ingredients are combined, but don’t exaggerate. If you overbeat egg whites, the frittata will puff up too much while it’s baking.
- Add your own touch. I cannot stress enough how versatile this dish is. Indeed you can keep it simple, but for the best experience customize it with extra cheese, meat, veggies and seasonings. My to-go choice is cottage cheese with grilled veggies.
- Do not overbake. Bake the protein frittata for about 20 to 25 minutes, just until a toothpick inserted into its center comes out clean and the middle has set. If you keep it in the oven for too long, it will become dry and crunchy on top.
How to store and meal prep
- To meal prep. Pre-slice all vegetables and store them in an airtight container. If using fresh eggs, separate the whites from the yolks and store them in individual airtight containers in the fridge. When ready to cook, combine everything and bake.
- To store leftovers. Let the dish cool completely, slice it into portions, and store them in an airtight container in the fridge for up to 3 days.
- To freeze leftovers. After cooling, pack the portions into zipper bags or freezer-safe airtight containers. Freeze for up to 3 months.
- To reheat. Warm leftovers in a preheated oven at 350°F (180°C) or in the microwave. For frozen egg white frittata, thaw overnight in the fridge before reheating.
Serving ideas
This flavorful egg white frittata can be served as a protein-packed breakfast, lunch and dinner. You can pair it with more vegetables, such as fire roasted tomatoes, air fryer Brussels sprouts or a simple spinach salad for more vitamins and fibers. To make it a complete meal, eat with a source of complex carbs such as protein bagels, protein bread, air fryer tortilla chips or soft slices of oat bread. It also tastes delicious with potato fritters, I love it after my morning workout.
More egg recipes
- Breakfast casserole
- Starbucks egg bites recipe
- Egg white bites
- Sunny side up eggs
- Over easy eggs
- Over medium eggs
A frittata is an Italian egg dish loaded with ingredients like vegetables, cheese, and meat. Traditionally, it’s started on the stovetop and finished in the oven, but some versions are baked entirely. For instance, my recipe skips the stovetop step for a quicker, easier approach.
No, although very similar, Italian frittata and omelet are not the same. An omelet is cooked in a pan and flipped to cook both sides. A frittata, on the other hand, is typically cooked on the stovetop without flipping, with the top finished in the oven, or it is baked entirely.
No, you don’t need to cook the vegetables beforehand. Just wash them well, then chop, and add them to the egg mixture. If you prefer softer veggies, however, you can also sauté them first.
Egg White Frittata
Ingredients
- 16 oz (450 ml) egg whites, I recommend carton egg whites or separate whites and yolks from 8 eggs
- ½ red onion, thinly sliced
- ½ cup fresh spinach, chopped
- ½ cup cherry tomatoes, halved
- ⅓ cup mushrooms, sliced, optional
- ⅓ to ½ tsp salt, to taste
- ground black pepper, to taste
Optional
- ½ cup (120 g) cottage cheese, or preffered cheese
Instructions
- Preheat oven to 400°F (200°C) and grease bottom and sides of a 9×9 round baking pan with oil or butter.
- In a large mixing bowl, whisk egg whites with salt and pepper.
- Add chopped spinach, diced tomatoes, sliced mushrooms and sliced onion. Optionally, you can add extra ingredients such as cottage cheese, crumbled feta or bacon. Gently whisk to combine, without overmixing.
- Pour the mixture to the prepared baking dish, distributing the vegetables evenly.
- Bake in hot oven for 20 – 25 minutes, or until a toothpick inserted into the center comes out clean. Do not worry if the frittata puffs up in the oven, it will deflate as it cools.
- Serve immediately or let cool and store refrigerated in an airtight container for up to 4 days.
I will make the egg frittata, it looks so delicious!
Hey dear Liza,
thanks so much! You will definitely love this easy recipe for low calorie frittata with egg whites 😉
Have a great day,
Matteo